Busy schedules don't always allow time to get to the gym, but with a set of inexpensive dumbbells and a sturdy chair, you can perform a whole-body workout at home. A whole-body workout consists of exercises that target the major muscle groups, specifically the shoulder, arm, back, core, hip and thigh muscles. Although there are many exercises to choose from, select one exercise for each muscle group and perform the exercise 10 to 15 times. When exercising with dumbbells, use a weight appropriate to your strength level.

Shoulder Exercise

An effective exercise that focuses on your shoulder muscles and to some degree your arms is the seated dumbbell press. Grasp a dumbbell with each hand and sit in a sturdy chair. Bend your elbows and lift the weights to the front of your shoulders with your palms facing forward. While keeping your wrists straight, exhale, extend your arms and press the dumbbells toward the ceiling. Pause at the top of the press, inhale and reverse the movement.

Arm Exercises

Try bicep curls to work the muscles at the front of your upper arms. The best chair to use is an armless chair. Grasp a dumbbell in each hand, sit tall in your chair and allow your arms to hang by the sides of the chair with your palms facing forward. Bend your elbows, keep your wrists straight, exhale and raise the weights until they are in front of your shoulders. Inhale and lower the dumbbells to the starting position. One exercise for the muscles behind the upper arm is triceps extensions. Grasp your dumbbell with both hands and sit in a sturdy chair. To start, hold the weight securely with your palms facing up under the top plate of the dumbbell, extend your arms and raise the weight above your head. Keep your elbows close to your head, bend your elbows and lower the dumbbell behind your head until your forearms are parallel to the floor. Raise the weight back to the starting position.

Back Exercise

Dumbbell bent-over rows primarily work the muscles of your back. Rest your right knee on one side of the chair's seat, bend at your waist, lean forward and place your right palm on the opposite side of the seat for support. Grasp your dumbbell with your left hand and allow your arm to hang down toward the floor in front of the chair with your palm facing the chair. Keep a slight bend in your left knee and your left foot flat on the floor. Bend your left elbow, raise the weight until it touches your chest and then lower it toward the floor. Repeat 10 times, and then switch arms.

Core Exercise

Crunches target your abdominal muscles and can be challenging when done with your legs elevated on a chair while holding a dumbbell. Grasp your dumbbell by the ends with both hands and sit on the floor in front of your chair. Lift your legs and rest your lower legs on the seat of the chair. Lower your torso to the floor and hold the weight close to your chest. Point your chin toward the ceiling, contract your abs and slowly curl your upper body toward your thighs. Stop the curl when your shoulder blades leave the floor. Pause and then lower back to the floor.

Hip and Thigh Exercise

Focus on your hips and thighs with chair squats. With the addition of dumbbells, the exercise is more intense. Hold a dumbbell in each hand and stand in front of your chair with your back toward the chair and your feet hip-width apart. Hold your arms by your sides with your palms facing inward. Bend your hips, knees and ankles and lower your butt toward the seat of the chair. Keep your knees over your toes when you lower your body. At the moment your butt contacts the chair, push with your heels to return to a standing position.